Don’t eat too close or during a workout as it can cause cramping or even nausea.
It is best to have a meal at least 1-2 hours before your workout.
A pre-workout meal could include, low-fat milk, oatmeal, egg whites, whole grain bread, black beans, chicken or yams.
During a workout it does not make sense to eat anything. However if you are training for over an hour then a mid-workout drink is recommended.
BCAAs are a popular intra-workout drink and provide with essential amino acids and energy.
After an intense training session, the glycogen stores are depleted.
To replenish glycogen levels, the body needs carbohydrates as that alone can accomplish this goal.
A protein shake post your workout is an extremely popular option.
The time to eat your post-workout meal is 1-2 hours if you have consumed a shake. If not, eating after 30-45 after your workout is a good idea.
Your post workout meal must include veggies and other whole foods and should not be just another protein shake.